This article is an extract of chapter #16 in Karl Moore’s best-selling book, “The 18 Rules of Happiness”.

“If more of us valued food and cheer and song above hoarded gold, it would be a merrier world.” – J.R.R.Tolkien

This book is crammed with rules for helping you achieve happiness.

Some rules are philosophies, providing you with fresh ways of experiencing the world. Others are techniques, enabling you to deal with the world in a more positive manner.

But others – like this one – are really darn practical!

You see, research shows that both exercise and “feel good food” can have a DRAMATIC effect on your happiness levels!

Firstly, moderate exercise at least three times a week can rocket your serotonin, phenyl ethylamine and endorphin levels. These are the natural “feel good” chemicals that put a smile on your face.

Here’s something else: The best kind of exercise you can get to feel happy doesn’t even require a gym membership!

Just walk for around forty minutes a day to enjoy the best happiness boost possible. You’ll not only benefit from serotonin, melatonin and adrenaline increases, you’ll also boost oxygen levels in your brain, thereby increasing focus and short-term memory. Not to mention that after a short while, you’ll begin enjoying a trimmer body, helping to heighten your self-esteem.

Secondly, eating the right kind of foods can make you a much happier person.

For example, did you know that your Omega 3 (fatty fish oil) levels can seriously affect how happy you are? In Germany, where fish consumption is low owing to geography, depression levels are high. Yet in Japan, with sushi-bars on every street corner, depression is a much rarer condition.

So what are the perfect foods to eat for making you happier?

Well, almost ALL types of fish and nut work wonders. You can also try turkey, asparagus, sunflower seeds, cottage cheese, pineapple, tofu spinach, bananas and lobster.

These foods are high in tryptophan, an amino acid the body converts into serotonin, bringing about greater states of wellbeing. (For a full breakdown of feel good foods, read Appendix 4.)

For actual full meals designed to boost your happiness, try visiting the Food and Mood project, online at

One Response to “Exercise and Eat Well”

It is good to read this article, in Indian philosophy we call it as Kartha,( doer) Karma ( work) and Kriya ( creativity), one is doer, the other the persons who does and with creativity. Eat well have good exercise or work hard with brains (creativity), even when talking or listening one has to use the brain to distinguish what is good and bad. keep away from negatives. As you have written the serotonin improves the brain power, the tryptophan and phenylalanine improves the nervous system and the exercise improves the digestive system. The exercise should also include special session for meditation.